Advanced 70.3 Triathlon Program - 18 Weeks

Average Weekly Training Hours 12:22
Training Load By Week
Average Weekly Training Hours 12:22
Training Load By Week

This training plan is designed for the Half Ironman competitor who wants to successfully finish an event at the top of their age group.

This program includes 1 test week, 14 stringent training weeks building from week 2 to 14, 2 taper weeks and a recovery week.

Training time builds from 11 hours and 1 minute in the 1st training week to a maximum of 17 hours and 53 minutes in 14th training week.

After completing the tests, please email your results to test@multisportcoaching.co.za .
Your training zones will be calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance Training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:45:00
22.5TSS
Recovery 45:00

45 mins Z1
@90 to 100rpm

Sample Day 1
0:43:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 2
1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 3
0:33:00
1500m
Swim Recovery

WU:
200m swim
200m kick
200m pullbouy
4 x 50m (25m drill, 25m steady swim)


MS:
6 x 100m with 15 seconds rest


LD:
100m easy swim

Sample Day 4
0:30:00
20TSS
Run Recovery - 30 min walk

Just an easy walk to ease the stiffness

Heart Rate Zone 1

Sample Day 4
1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 min easy spinning

3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin

MS:
1 x 5 mins (hard, but not so hard that you can't complete the effort)

1 x 10 mins easy

1 x 20 mins TT effort (like the previous 5-minute effort, keep in control, hard but steady, you don't want to over cook it and fail at the end)

LD:
15 mins easy spin

Sample Day 5
0:45:00
22.5TSS
Recovery 45:00

45 mins Z1
@90 to 100rpm

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.